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Training Log Archive: evancuster

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Walking20 23:50:00 71.83(19:54) 115.6(12:22)
  Strength training8 10:07:00
  Running7 4:00:52 19.31(12:28) 31.08(7:45) 222
  Orienteering2 2:42:36 9.17(17:44) 14.76(11:01) 97
  Table Tennis Singles2 35:00
  Total35 41:15:28 100.31 161.44 319
  [1-5]32 36:05:50
averages - sleep:7.3 rhr:53 weight:74.9kg

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Sunday Jun 30, 2019 #

10 AM

Running 46:07 intensity: (15 @0) + (9 @1) + (1:05 @2) + (12:36 @3) + (30:29 @4) + (1:33 @5) 5.59 km (8:15 / km) +100m 7:34 / km
ahr:137 max:154 rhr:52 slept:6.9 weight:75.9kg

Rose Garden run. Not great, not bad. Knees hurting at end.

TE 3.3.

Saturday Jun 29, 2019 #

Walking 1:20:00 [1] *** 4.6 km (17:23 / km)
rhr:53 slept:7.6 weight:75.2kg

Walk with Jill through marshes at Coyote Hills Park.

Friday Jun 28, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

MTZ
4 PM

Running 21:00 intensity: (1:10 @0) + (28 @1) + (1:41 @2) + (4:14 @3) + (5:23 @4) + (8:04 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:140 max:170 rhr:53 slept:7.3 weight:75.7kg

TE 3.1

Thursday Jun 27, 2019 #

Strength training 1:07:00 [4]
rhr:52 slept:8.0 weight:74.6kg

Wednesday Jun 26, 2019 #

Walking 1:05:00 [2] 6.0 km (10:50 / km)
rhr:53 slept:6.9 weight:74.9kg

MTZ

Tuesday Jun 25, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:53 slept:7.0 weight:75.5kg

BART and WCHC

Monday Jun 24, 2019 #

Strength training 1:05:00 [4]
rhr:55 slept:6.9 weight:75.2kg

Walking 30:00 [1] 3.0 km (10:00 / km)

Sunday Jun 23, 2019 #

Walking 2:00:00 [0] 5.0 km (24:00 / km)

Walked to BART to go to Hamilton, and then to Zuni's for dinner, and back from BARt.
8 AM

Running 50:10 intensity: (10 @0) + (1 @1) + (6 @2) + (5:36 @3) + (36:02 @4) + (8:15 @5) 6.51 km (7:43 / km) +2m 7:42 / km
ahr:145 max:153 rhr:54 slept:6.9 weight:75.5kg

Lake Merritt plus to Grand and Bellvue. Right calf started getting slight ache so stopped. Really hot. Was flushed at end.

TE 4.2

Saturday Jun 22, 2019 #

Walking 1:30:00 [1] 5.0 km (18:00 / km)
rhr:53 slept:7.6 weight:74.5kg

Walk with Jill to Kaiser to get her lab tests, then to Piedmont Cafe, and then back home.

Friday Jun 21, 2019 #

Walking 55:00 [2] 5.0 km (11:00 / km)

MTZ
4 PM

Running (Treadmill intervals) 21:00 intensity: (1:06 @0) + (44 @1) + (56 @2) + (3:10 @3) + (5:39 @4) + (9:25 @5) 3.0 km (7:00 / km) +30m 6:40 / km
ahr:143 max:175 rhr:53 slept:7.4 weight:74.7kg

TE 3.2
9 k/hr, 10; 10, 11; 11, 12; 11,11.5; 11, 11

Thursday Jun 20, 2019 #

Strength training 1:15:00 [4]
rhr:52 slept:8.0 weight:74.3kg

Left srm wrist exxtensor insertion still sore. No biceps curls on left side.

Walking 30:00 [1] 3.0 km (10:00 / km)

Wednesday Jun 19, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:53 slept:6.9 weight:74.7kg

BART and WCHC

Tuesday Jun 18, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)
rhr:53 slept:7.1 weight:75.1kg

MTZ

Monday Jun 17, 2019 #

Strength training 1:20:00 [4]
rhr:54 slept:8.6 weight:75kg

Table Tennis Singles 20:00 [1]

Sunday Jun 16, 2019 #

Orienteering 1:35:00 [3] 8.0 km (11:53 / km)
ahr:120 max:150 rhr:53 slept:7.3 weight:75kg

Oyster Bay. Not very good. About 15 minutes of errors. Biggest on 2. Very confused, because there was this large depression, which I couldn't see on the map. I thought it was mapped as a hill. Finally, at home, I saw the 2 little inward tags indicating depressionl Also, just generally very slow. Lots of foxtails.

TE only 2.2, but forgot to turn on watch until about 30 minutes had passed.

Saturday Jun 15, 2019 #

Walking 30:00 [2] 3.0 km (10:00 / km)
rhr:53 slept:7.4 weight:74.3kg

Walked back from downtown.

Friday Jun 14, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:53 slept:7.3 weight:74.5kg

BART and WCHC

Thursday Jun 13, 2019 #

Strength training 1:20:00 [4]
rhr:53 slept:6.5 weight:74.1kg

Sore at left humeral medial condyle. Probable reactivation of tendinitis at insertion of wrist extensors.

Wednesday Jun 12, 2019 #

Walking 1:00:00 [2] 6.0 km (10:00 / km)
ahr:100

PHC

Really hot again.
4 PM

Running (Treadmill intervals) 19:59 intensity: (1:54 @0) + (14 @1) + (53 @2) + (2:43 @3) + (5:44 @4) + (8:31 @5) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:141 max:173 rhr:52 slept:6.9 weight:74.1kg

TE 3.2

Tuesday Jun 11, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:8.2 weight:75.1kg

BART and WCHC.

Really hot today. About 36 C

Monday Jun 10, 2019 #

Strength training 1:20:00 [4]
rhr:51 slept:7.9 weight:75.4kg

Table Tennis Singles 15:00 [1]

Sunday Jun 9, 2019 #

9 AM

Running 58:34 intensity: (20 @0) + (3 @1) + (47 @2) + (18:30 @3) + (38:54 @4) 6.98 km (8:23 / km)
ahr:136 max:147 rhr:51 slept:7.2 weight:75.5kg

Lake Merritt. Want to increase my distance so I can run a 10K one 4th Sunday race. Ran 7 k today. Was really hot, and was very flushed when I finished. Fortunately I had taken my Camelback. Put about 1.5 liters in it, and drained it by the end of the run. Barely moving at the end.

TE 3.8

Saturday Jun 8, 2019 #

Walking 1:30:00 [0] 4.5 km (20:00 / km)
rhr:52 slept:7.0 weight:74.8kg

Walk with Jill on Stream Trail in Redwood Park.

Friday Jun 7, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:7.5 weight:74.6kg

BART and WCHC

Thursday Jun 6, 2019 #

Strength training 1:20:00 [4]
rhr:51 slept:7.1 weight:74.2kg

Wednesday Jun 5, 2019 #

Walking 1:10:00 [2] 6.0 km (11:40 / km)

MTZ
4 PM

Running (Treadmill intervals) 24:02 intensity: (4:13 @0) + (33 @1) + (56 @2) + (3:15 @3) + (6:17 @4) + (8:48 @5) 3.0 km (8:01 / km) +30m 7:38 / km
ahr:135 max:171 rhr:52 slept:5.7 weight:74.1kg

TE 3.4

Tuesday Jun 4, 2019 #

Walking 1:20:00 [2] 8.0 km (10:00 / km)
rhr:52 slept:8.8 weight:74.2kg

BART and WCHC

Monday Jun 3, 2019 #

Strength training 1:20:00 [4]
rhr:52 slept:6.6 weight:75.1kg

REally tired. Looking forward to my rest day tomorrow.

Sunday Jun 2, 2019 #

10 AM

Orienteering 1:07:36 intensity: (30 @0) + (2:35 @1) + (10:00 @2) + (38:14 @3) + (16:17 @4) 6.76 km (10:00 / km) +97m 9:20 / km
ahr:127 max:148 rhr:53 slept:7.4 weight:75.5kg

UC Berkeley long advanced course. Nice course. Several potential traps requiring one to read ahead.

TE 2.8

Saturday Jun 1, 2019 #

Walking 1:30:00 [0] 4.5 km (20:00 / km)
rhr:52 slept:7.2 weight:74.7kg

Walked with Jill Alameda Crown Beach north.

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